Quinoa is referred to as a super food. It was first cultivated by farmers in the Andes mountains in Peru and Bolivia between 5,000 and 7,000 years ago. Quinoa is a complete protein because it has all nine essential amino acids and it has nearly twice as much fiber as other grains like rice. This healthy recipe gets a protein boost when the rice is swapped for quinoa. Quinoa provides 14 gm of protein in 3.5 oz versus rice which provides 3 gm of protein in 3.5 oz.
Many of our residents enjoy cooking now and then, while at other times they enjoy a variety of vegetarian-friendly senior living dining options in eleven distinct venues, from buffets and snack bars to menu dining – all of our senior living community’s culinary options rival the finest restaurants. Let us show you around our resort-lifestyle communities. Give us a call at 800-770-5445, and come taste for yourself.
Ingredients:
- 1 teaspoon oil plus 2 tablespoons, divided
- 2 large eggs, beaten
- 3 scallions, thinly sliced
- 2 teaspoons grated fresh ginger
- 2 teaspoons minced garlic
- 1 pound boneless, skinless chicken thighs, trimmed and cut into ½-inch pieces
- ½ cup diced red bell pepper
- ½ cup diced carrot
- ½ cup peas, fresh or frozen (thawed)
- 2 cups cold cooked quinoa
- 3 tablespoons reduced-sodium soy sauce
- 1 teaspoon toasted (dark) sesame oil (optional)
Preparation
- Heat 1 teaspoon oil in a large flat-bottom carbon-steel wok or large heavy skillet over high heat. Add eggs and cook, without stirring, until fully cooked on one side, about 30 seconds. Flip and cook until just cooked through, about 15 seconds. Transfer to a cutting board and cut into ½-inch pieces.
- Add 1 tablespoon oil to the pan along with scallions, ginger and garlic; cook, stirring, until the scallions have softened, about 30 seconds. Add chicken and cook, stirring, for 1 minute. Add bell pepper, carrot and peas; cook, stirring, until just tender, 2 to 4 minutes. Transfer everything to a large plate.
- Add the remaining 1 tablespoon oil to the pan; add quinoa and stir until hot, 1 to 2 minutes. As you stir, pull the quinoa from the bottom to the top so it all gets coated with oil and evenly cooked.
- Return the chicken, vegetables and eggs to the pan. Add soy sauce and stir until well combined. Serve drizzled with sesame oil (if using).
Nutrition information
- Serving size: 1¼ cups each
Per serving: 425 calories; 20 g fat(5 g sat); 5 g fiber; 27 g carbohydrates; 31 g protein; 169 mg cholesterol; 645 mg sodium
